AO: POOLER
QiC: Betty Crocker
Date: 03/01/2023
Title: 8 Ha-Ha-Ha
Number of HIMs: 9
Betty Crocker, Cropduster, DQ, Gilligan, Portabella, Radar, Spam, Sweet -n -low, Uhaul
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank with disclaimer
Review of F3 Mission and Core Principles
3 dive bombers
Moroccan night clubs *15 IC
T^3 * 10 IC
Don Quixote's* 10 IC
Mosey the course to explain the stations
Tha Thang:
The course was a "Figure 8" through the parking lot, with 8 stations along the way. At each station, do 8 burpees, and 8 of the exercise at that station. Continue until time. Broke into 3 groups of 3 to spread out, but not do this solo.
Station 1: Bonnie Blairs (per leg)
Station 2: Pullups
Station 3: American Hammers 4 count (i.e. in cadence)
Station 4: Intersection – Ground-to-Overheads aka Power Clean and Jerk
(Multiple coupons here to choose from because this station gets hit twice as the intersection, so planned for multiple PAX here. 60# sandbag, 45# kettlebell sandbag, 35# Cindy's, 30# Korean War era barbell, ~18## half Cindy)
Station 5: Single Arm Kettlebell Swings – 8 per arm
Station 6: Bonnie Blair Merkins per arm
Station 7: Benchtop Jumps (i.e. from ground jump to the top surface of the bench, not just the seat … Modify as necessary)
Station 8: Intersection – Ground to Overhead
COT:
The lead team called time for the workout before the Q … So as a penalty we all did a final round of 5 Bonnie Blair Merkins per side. Most teams got through 12 or 13 stations. So 104 or 112 burpees plus the exercises and running between stations. Heart rate was high the whole time!
CAR, NAR, After Action Review, Announcements, Pledge, Prayer
Continued prayers for Quikrete (recovery), Lil Annie (baby), Dear Abby (baby), French Press (injury and travels), and Litterbox (mission trip to Israel/Palestine).
Thank you for the opportunity to lead!
